The 2000 calorie diet is a standard nutritional requirement for most adults, as it is considered to meet an average person’s daily need for energy, vitamins, and nutrients.
In this brief article, you will have a proper grasp of what a 2000-calorie diet entails, including vital information on what foods to include and avoid. You will also get a sample meal plan for reference.
What is the 2000 Calorie Diet?
As the name suggests, your calorie intake in this diet is restricted to 2000 calories per day. Having said that, following this diet is neither necessary nor relevant for each person as caloric intake is subjective, mainly based on many physical parameters.
Consider this—a 2000 calorie diet plan is only a stepping stone toward your weight loss journey. Additionally, it doesn’t even imply that a further limited 1600 or 1200 calorie diet is not proper. Once you get settled and comfortable with such a diet plan, you can quickly move toward a more calorie-deficit plan (1600 or 1200 calories) at your convenience.
This tactic ensures you provide your body with adequate energy while also pushing it to burn more fat. Two birds with one stone!
Having said that, we always suggest you consult your doctor or nutritionist before hopping onto a revolutionary diet change. A medical professional will offer you an ideal calorie range according to your requirements.
An individual’s calorie requirement varies based on weight, size, activity level, gender, and even age! Therefore, whatever your health goal is, you must adjust your calorie intake to yield maximum benefits.
The best way to begin your journey to a healthy lifestyle is by taking up a 2000 calorie diet. Any individual can follow this diet, except if you’re advised against it specifically for medical reasons.
Therefore, consult your doctor before jumping on the bandwagon if you have a chronic illness like thyroid or diabetes. Now let’s highlight who can follow this diet for better clarity:
Who can consume 2000 calories Indian Diet Plan?
A 2000 calorie diet suits an average man or woman with an ideal weight according to their BMI, along with a moderately active lifestyle. It also helps anyone who carries out intensive workouts at least thrice or four times a week can reduce body weight and burn fat with this calorie restriction.
Another group that can benefit from a 2000 calorie diet are people who daily play sports. The ideal food composition in this diet must be a balanced combination of three nutrients—fats, proteins, and carbohydrates.
Before Starting the Diet
In the case where you find this diet an optimal option for you, then there are some things we would like to recommend before you begin your health journey. Maintaining a dietary goal is difficult; here are some tips that can help you stay encouraged throughout:
Consult A Doctor
First things first, consult a nutritionist or doctor before radically changing your diet. We cannot stress this aspect enough. To reap the maximum benefits and avoid any dietary risks, it is best to reach out to a medical practitioner to help you.
Before & After Pictures
Most of us want to get into better shape but often fail in the process. If your goal is to lose weight, keeping track of your progress is the best way to stay encouraged. Click ‘before and after pictures of your body, both front and back, and keep track of not just how much weight you lose but also see how your body changes.
Having a food and exercise tracker be your companion is the best thing you can do for your health journey. You will be able to quickly check out how many calories you’ve consumed and how many calories you’ve burned. Getting an update on a daily basis will provide you clarity on where you stand on your fitness goal.
Write Down The Goals
Although not a necessary step, you can try to create a checklist to make sure you’re getting things done on a regular basis. You can even pen down your goals for each month for long-term and sustainable results.
2000 Calories Diet Plan – Indian
Now that we have got all the necessary disclaimers and information out of the way let’s jump into the details you’re here for! We have created this sample Indian diet plan for 2000 calories that both men and women can adopt:
|Morning||Tea/Coffee, Poha/Upma/Dalia, Fruit|
|Mid-Morning||1 cup sprouts or two eggs|
|Lunch||3 chapati, salad, ½ cup rice, 1 cup daal, 1 cup vegetable or 100 gms chicken/fish|
|Evening Snack||Coffee/tea with 2 biscuits|
|Mid-Evening||5-6 walnuts/almonds, 2 dates|
|Dinner||Salad, Khichdi, Vegetable, Kadhi/Daal, Buttermilk|
What Does A Balanced Diet Look Like?
A diet that offers your body the correct amount of required nutrients is a balanced one. It helps the body and brain to function correctly and even extend your life. Here are all the major nutrient types you must look out for in your diet:
Cereals and Millets
We suggest having at least six to seven servings of millets and cereals in a day. Try to avoid refined grains, as they can mess up with your metabolic activity. Cereals and millets provide a great energy source to your body, along with enough glucose for the brain.
Dals and Pulses
Consuming pulses at least thrice a day will provide you with enough plant protein for your body. They are also rich in vitamins and minerals, which is excellent for overall health.
Poultry, Fish, Meat
For all the non-vegetarians who cannot do without their meat, you are free to gobble up all the excellent poultry and meat, but keep it at one to two servings max. These will offer you protein-rich and iron-rich nutrition, which can be easily digested and absorbed in the body.
Milk products are an essential source of quality proteins. While that’s that, they also provide chockful of phosphorus, D3, and calcium which helps maintain good bodily functions. We suggest a serving of not more than 2-3 low-fat milk products in a day. If you’re lactose intolerant, we advise you to turn to plant-based milk.
Nuts and Oilseeds
Eat your seeds and nuts for better brain and heart health. They provide omega 3, minerals, and fats that are vital for your system. However, do consume them wisely, considering the high-fat content.
Fruits and Vegetables
Fruits and veggies must account for a good part of your diet as they bring natural sources of antioxidants, vitamins, minerals, and fibre. They make your gut health better, ensuring you are clearing out all the toxins and waste from your body. We suggest a minimum serving of 5-7 fruits and veggies in a day. You can take them in any form, whether it is juice or curry.
Dietary guidelines for 2000 calories Indian Diet Plan :
Although we have armed you with all the necessary information, here are some additional tips you can follow for the better execution of your dietary plan:
- Make sure all the major food groups are included in your meals every day.
- Try to consume several small meals throughout the day instead of three big meals. Split the meals into three primary meals and 2-3 snack times.
- Try to snack on low calorie and fat products.
- Ensure you don’t have significant gaps between your meals, as that can lower your metabolic activity and do more harm than good. Starving yourself never brings about weight loss, only weight gain.
- Skipping meals is also not an option, as that can create havoc for your body.
- Drink lots of water to keep the engine wiring. You need to gulp down at least 10-12 glasses of water for the average body weight.
- Use oils but don’t consume more than 25-30 grams a day. This includes products like ghee and butter as well.
- Fill up your plate with high-quality animal products like milk, poultry, and eggs as much as you would feast on veggies and fruits. Try to add plant proteins in equal amounts of animal protein as well. This creates a balanced diet.
- Eating healthy is not enough for long-term health goals. We suggest you have at least 6-8 hours of sleep in a day and indulge yourself in cardio or strength training exercises to take care of your body.
Whether you want to lose some extra weight or maintain it better, a 2000 calorie diet is a great way to provide your body with sufficient nutrition to function! You will have zero nutritional deficiencies if you follow this diet correctly, as it is a well-balanced diet.
You can treat this diet as a starting point or blueprint for a more customized diet that fits your needs perfectly. That being said, we wish you great luck in your journey for better health and fitness goals.